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W1:Tabata Sprints: Sprint 20sec, rest 10sec (x8)then...Tabata plank holds

W2: Sprint 1min, rest 1min, sprint 2min, rest 2min, sprint 3min, rest 3min, sprint 4min, rest 4min, sprint 5min

W3: Run 2miles, 200m sled push, 800m run, 5 rope climbs, 400m run, 5 GTS atlas stones, 800m run, 20 OHS, 2mile run

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